Welcome to the Muscle & Strength Forums! Here you can learn about how to build muscle, burn fat, increase strength, and reach your health and fitness goals. Joining M&S is free, and only takes about 30 seconds! Click here to register!

Girl wants to compete

Hi everybody, I will try to start jurnal here, and I hope suggestion of other members will help me gaining more muscle and strength.

My goals: I want to gain more muscle and more strength. Maybe one day try to go on bodybuilding or powerlifting show, but it is to early to speak about it. I have trained with weights 5 years, last 3 years seriously. In moment when I started I trained kickboxing, and I had to gain some muscle. Before kickboxing I trained karate 7 years. I am 26 years old, 178 cm high(5' 10") high now I have 156 lbs this morning

I train 2 days in row one day off. First day I train chest and triceps, second legs and shoulders, and third I train back and biceps. Calves 4 times per week, abdomen also 4 time per week. I train as heavy as possible, set is not set for me if I dont push weights with 100%. I use forced reps, drop sets... I try to train with free weights as much as possible, but I train also with machine.When I am in bulking phase (like now) I tried to eat 6 meals per day and between 2500 and 3000 calories per day

Today (I always train before job during early morning) training for chest and triceps...
I always train between 7 am and 8 am, before job. Weight machine showed 156 kgs, 1 lb more then 2 days ago. (* Before each training I stand on weight machine, and sometimes flex duble bi, like fighters. That give me self-confident

Opinion about training: I am satisfied with squat ( I added some pounds more than last time), my legs are sore after trainig. shoulders quiet good I losed training speed during machine press on shoulders.

Nice leg and shoulder work Paula, congrats on the calf PB, and your squat looks strong.

Thanks I hope my squat would be better... I want bigger and stronger legs, squat is basic...

Originally Posted by majavojnovic

Nice work Paula!

Thanks Maja

Originally Posted by Abaddon

Welcome Paula - great log and great training!
Sub'd

Thanks, but please give some critic...

Originally Posted by MightyMatt84

Awesome work paula you are super strong while still being lean and light kinda like myself

Thank You guy with big muscular and sexy back, but I will not agree with You about my level of strength. I want to be stronger, bigger. Yesterday evening I looked myself in mirror, and I felt skinny. Because of that few days ago I started that journal, and try to increase my calories. I started to eat between 3400-3600 calories per day (7 times per day). I do not mind the comments (which I heard outside of gym) that kind of nutrition and hard (intensive) training I would look like a man soon. I want mass I want muscle,, and I think beauty is in the eye of the beholder.

Thanks for Your comment Matt, but maybe I expect here some critique to make my training more intensive which help me to achieve my goals.

Wow great routines. Your leg routines are amazing! Shoulders though I tend to do alone or with triceps. Often I will do back with legs(hamstrings). I find many exercises tag both groups and I can get a pretty worthwhile routine with that pairing. Legs tend to be a big muscle group where shoulders are very small and require more rest between sets. Doug has a great routine where he pairs Chest with Biceps which has been quite good for me. http://www.muscleandstrength.com/wor...t-workout.html

Should we be concerned regarding your pain after chest routine? Would you like some assist?

A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

40 lbs dumbbells
5 reps with each arm, 4 reps with each arm (To heavy, I have to reduce dumbbell in next sets35 lbs dumbbells 8,7 reps with each arm

EZ standing curl,80 lbs: 9,8,8,7 reps (really pain in my biceps)

abs: 4 sets of crounch,
4 sets of hanging leg raises

Comments about training: nobody can help me with forced reps, and training is not so intensive. I tried to put in every set 100%, but... Next time during back training I will try with deadlifting. Tomorrow is day for chest and triceps. Thanks for any comments and advices here.

Some pics from morning training. I asked cleaning stuff to take it, because there was nobody in gym.

Wow great routines. Your leg routines are amazing! Shoulders though I tend to do alone or with triceps. Often I will do back with legs(hamstrings). I find many exercises tag both groups and I can get a pretty worthwhile routine with that pairing. Legs tend to be a big muscle group where shoulders are very small and require more rest between sets. Doug has a great routine where he pairs Chest with Biceps which has been quite good for me. http://www.muscleandstrength.com/wor...t-workout.html

Should we be concerned regarding your pain after chest routine? Would you like some assist?

Thanks for comment Yitmy

Yes but I have feeling that 3 day split system is best for me. Two day on, one day off.

2 days training, one rest

1st day Chest and triceps
2nd day Legs and shoulders
3rd day rest
4th day; Back and biceps
5th day Chest and triceps
6th day rest
7th day Legs and shoulders
8th day Back and biceps
9th day Rest
10th day Chest and triceps
etc

Is that good from Your opinion?

Pain after chest is normal after intensive workout. One day pain after, and after that no pain. Thanks for care

So if you do 2 on and 1 off training, then what would happen if you have say 4 workouts and you do work out A monday, B tuesday, Off Wednesday, C Thursday, D Friday, off Sat, A Sunday... I am unsure why you have to place all your work outs in 2 routines.

You indicated you needed to take a break during your chest routine due to pain. Did not think it was DOMS.

A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

So if you do 2 on and 1 off training, then what would happen if you have say 4 workouts and you do work out A monday, B tuesday, Off Wednesday, C Thursday, D Friday, off Sat, A Sunday... I am unsure why you have to place all your work outs in 2 routines.

40 lbs dumbbells
5 reps with each arm, 4 reps with each arm (To heavy, I have to reduce dumbbell in next sets35 lbs dumbbells 8,7 reps with each arm

EZ standing curl,80 lbs: 9,8,8,7 reps (really pain in my biceps)

abs: 4 sets of crounch,
4 sets of hanging leg raises

Comments about training: nobody can help me with forced reps, and training is not so intensive. I tried to put in every set 100%, but... Next time during back training I will try with deadlifting. Tomorrow is day for chest and triceps. Thanks for any comments and advices here.

Some pics from morning training. I asked cleaning stuff to take it, because there was nobody in gym.

Strong work Paula. Chins are impressive! Five days a week might be a little too much. Maybe not enough rest time to grow. If you don't see the gains you think you should, you might consider backing off to a 4 day split

DOMS=delayed onset muscle tightness. Typically after working out the next couple days of soreness is usually referred to as DOMS. Pain is discomfort that does not dissipate and may limit activity.

A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.